10-19-2021 “Don’t take that picture without me!”
FNGs: FNGs to 3-Alarm Fun: Welcome Uncle Bondo, Uncle Full House, Uncle Slide Rule, and Uncle Sprinkler, and of course, Mr. and Ms. WUF. When I arrived at his house today, 3-Alarm told me that F3 feels like family—like he has a bunch of uncles. Today, he met “Uncles” Slide Rule, Sprinkler, and Bondo for the first time.
Warm Up: Bondo had announced as early as Thursday, that we were having a “special guest” at the 3-Alarm second F on the coming Tuesday. On Friday, we announced at Kung Pow, then at other AOs, including U-turn on Saturday and Paradise City on Monday. Then, on Monday, Bondo told me we were having TWO special guests! Awesome! I kept it low-key with 3-Alarm so that I would not accidentally spill the beans. “We’re just having a Wolfpack day.”
The Workout: When 3-Alarm and I rolled around the corner at 6 pm, we were pleased to see new faces: Full House, Slide Rule, and Sprinkler. Full House and Davis already knew each other because they were neighbors about five years ago. When we have PAX who are posting to the 3-Alarm Fun for the first time, we do introductions. 3-Alarm wants folks to know a few basic things about him. Specifically, he has several conditions that limit his mobility. Seizures are also part of his condition. In spite of these conditions, he loves to run. And he loves it when the F3 brothers take him. None of 3-Alarm’s conditions affect his brain. Deep down, he’s just like any other 19-year old. Introductions: CHECK!
Lots of other PAX posted: Wild Turkey, Snooze, Forceps, and Lipstick and his three 2.0s. Of course, Full House, Slide Rule, Sprinkler, and myself were decked out in Wolfpack gear. Wild Turkey asked if he had missed the memo about wearing Wolfpack colors. Hmmmm, well I figured he probably didn’t have any—at least he was not wearing a Carolina shirt like last week. I pulled the Tar Heel magnet off his Jeep and placed it in the back. Lipstick left his Carolina gear at home too, and out of luck, Snooze—another Carolina fan, wore a bright red hoodie. Nice! We all hung out anticipating the arrival of our guests.
Right on time, I saw Bondo roll down Acorn Falls. He had to drive past us to park, so I distracted Davis with a photo of Bondo and the rest of the 1983 Wolfpack Cheerleading Squad. That’s right, Bondo was a cheerleader at NC State in 1983—the year the Wolfpack won the NCAA championship in basketball. He was there when Lorenzo Charles dunked the “alley oop” from Derek Whittenburg and the Cardiac Pack beat the Phi Slama Jama of Houston for the 54-52 national championship win. Unbelievable!
As Bondo and his M unloaded the guests and escorted them up the sidewalk, I kept 3-Alarm distracted until the right moment. Then, he peered down the sidewalk and had a look of bewilderment. He squinted. He blinked. He could not believe his eyes. When he realized it was real, he busted out with, Oh wow! over and over again. See photos.
The Wufs embraced 3-Alarm both literally and figuratively. They high-fived everyone else. Bondo and the Wufs gathered around 3-Alarm and presented him with lots of Wolfpack stuff from 1983. The stash included a team photo featuring the star players and Coach Jim Valvano (Coach V), a vintage Pack Power bumper sticker signed on the spot by Mr. and Ms. Wuf, and a copy of the Technician—NC State’s student newspaper, from the day after the Wolfpack won the national championship. Plus, a photo of the 1983 Wolfpack cheerleading squad featuring Bondo himself in his senior year. And a bright red NC State Cheerleading T-shirt, welcoming 3-Alarm to the NC State Cheerleading community. Wow!
From there, we took lots of photos. While lined up for the big Wolfpack F3, photo, we hear, “Don’t take that picture without me!” from up the street. Woody! 3-Alarm and all of us busted out laughing. Woody ran down the sidewalk and dropped into the back like a photo bomber. Now we had our zany component.
Then, 3-Alarm reminded Woody that burpees are required if you are late. BAM! Woody dropped and kicked out five very nice burpees. You should have seen the height on those things!
What does the Wuf do when the Wolfpack scores a touchdown? Howls Awoooooooo! And a pushup for every point. The Wuf dropped and kicked out some pushups.
Mary: After many more photo ops, it was time for Mr. and Ms. Wuf to go. After all, they are students and have to study. We hung out for a bit more before complete darkness. Wild Turkey and I helped 3-Alarm gather up the loot and head in. Another fantastic 3-Alarm second F. This one will be hard to top!
Finally, after the Wufs were gone, Cancun rolled in with his 2.0s. Always great to have him for the second F here. Today, he missed the Wufs.
T-Claps (Recognition): Thanks again Bondo for creating some memories for 3-Alarm and all of us!
Announcements: 3-Alarm planning to run next week (10/26)
Pyramid Scheme
/in The Nest /QIC: GamecockPAX: Florence Flojo, Gamecock, Hardy, KITTY LITTR, Poopeater
Crisp morning at The Nest, and we have the falcon hut back! We missed it so much we spent the whole time in there. Also it was wet everywhere else.
FNGs: none
Warm Up: merkins, daisy pickers, windmills, ssh, sir fazio arm circles, Frankensteins
The Workout: Start out with a classic 123 Dora with merkins, lbcs, and squats. Runner went around the field. Then went to a pyramid with 5 rounds building them dripping reps (123454321) with irkins, derkins, dips, box jumps, lunges.
Mary: longer Mary with the exercises not limited to abs. Poopeaters, burpees, Freddy mercury’s, LBC, sneaky lunges, people’s chair, honey to Marge exicon.
Announcements: hollyfest
T-Claps (Recognition): all the dudes fit coming out
Prayer: Finkle’s back, Floyd to be responsive to testimony
Wuf Sighting on Acorn Falls
/in Fellowship, Uncategorized /QIC: YogurtPAX: Bondo, Cancun, Forceps, Full House, Lipstick, Slide Rule, Snooze, Sprinkler, Wild Turkey, Woody, Yogurt
10-19-2021 “Don’t take that picture without me!”
FNGs: FNGs to 3-Alarm Fun: Welcome Uncle Bondo, Uncle Full House, Uncle Slide Rule, and Uncle Sprinkler, and of course, Mr. and Ms. WUF. When I arrived at his house today, 3-Alarm told me that F3 feels like family—like he has a bunch of uncles. Today, he met “Uncles” Slide Rule, Sprinkler, and Bondo for the first time.
Warm Up: Bondo had announced as early as Thursday, that we were having a “special guest” at the 3-Alarm second F on the coming Tuesday. On Friday, we announced at Kung Pow, then at other AOs, including U-turn on Saturday and Paradise City on Monday. Then, on Monday, Bondo told me we were having TWO special guests! Awesome! I kept it low-key with 3-Alarm so that I would not accidentally spill the beans. “We’re just having a Wolfpack day.”
The Workout: When 3-Alarm and I rolled around the corner at 6 pm, we were pleased to see new faces: Full House, Slide Rule, and Sprinkler. Full House and Davis already knew each other because they were neighbors about five years ago. When we have PAX who are posting to the 3-Alarm Fun for the first time, we do introductions. 3-Alarm wants folks to know a few basic things about him. Specifically, he has several conditions that limit his mobility. Seizures are also part of his condition. In spite of these conditions, he loves to run. And he loves it when the F3 brothers take him. None of 3-Alarm’s conditions affect his brain. Deep down, he’s just like any other 19-year old. Introductions: CHECK!
Lots of other PAX posted: Wild Turkey, Snooze, Forceps, and Lipstick and his three 2.0s. Of course, Full House, Slide Rule, Sprinkler, and myself were decked out in Wolfpack gear. Wild Turkey asked if he had missed the memo about wearing Wolfpack colors. Hmmmm, well I figured he probably didn’t have any—at least he was not wearing a Carolina shirt like last week. I pulled the Tar Heel magnet off his Jeep and placed it in the back. Lipstick left his Carolina gear at home too, and out of luck, Snooze—another Carolina fan, wore a bright red hoodie. Nice! We all hung out anticipating the arrival of our guests.
Right on time, I saw Bondo roll down Acorn Falls. He had to drive past us to park, so I distracted Davis with a photo of Bondo and the rest of the 1983 Wolfpack Cheerleading Squad. That’s right, Bondo was a cheerleader at NC State in 1983—the year the Wolfpack won the NCAA championship in basketball. He was there when Lorenzo Charles dunked the “alley oop” from Derek Whittenburg and the Cardiac Pack beat the Phi Slama Jama of Houston for the 54-52 national championship win. Unbelievable!
As Bondo and his M unloaded the guests and escorted them up the sidewalk, I kept 3-Alarm distracted until the right moment. Then, he peered down the sidewalk and had a look of bewilderment. He squinted. He blinked. He could not believe his eyes. When he realized it was real, he busted out with, Oh wow! over and over again. See photos.
The Wufs embraced 3-Alarm both literally and figuratively. They high-fived everyone else. Bondo and the Wufs gathered around 3-Alarm and presented him with lots of Wolfpack stuff from 1983. The stash included a team photo featuring the star players and Coach Jim Valvano (Coach V), a vintage Pack Power bumper sticker signed on the spot by Mr. and Ms. Wuf, and a copy of the Technician—NC State’s student newspaper, from the day after the Wolfpack won the national championship. Plus, a photo of the 1983 Wolfpack cheerleading squad featuring Bondo himself in his senior year. And a bright red NC State Cheerleading T-shirt, welcoming 3-Alarm to the NC State Cheerleading community. Wow!
From there, we took lots of photos. While lined up for the big Wolfpack F3, photo, we hear, “Don’t take that picture without me!” from up the street. Woody! 3-Alarm and all of us busted out laughing. Woody ran down the sidewalk and dropped into the back like a photo bomber. Now we had our zany component.
Then, 3-Alarm reminded Woody that burpees are required if you are late. BAM! Woody dropped and kicked out five very nice burpees. You should have seen the height on those things!
What does the Wuf do when the Wolfpack scores a touchdown? Howls Awoooooooo! And a pushup for every point. The Wuf dropped and kicked out some pushups.
Mary: After many more photo ops, it was time for Mr. and Ms. Wuf to go. After all, they are students and have to study. We hung out for a bit more before complete darkness. Wild Turkey and I helped 3-Alarm gather up the loot and head in. Another fantastic 3-Alarm second F. This one will be hard to top!
Finally, after the Wufs were gone, Cancun rolled in with his 2.0s. Always great to have him for the second F here. Today, he missed the Wufs.
T-Claps (Recognition): Thanks again Bondo for creating some memories for 3-Alarm and all of us!
Announcements: 3-Alarm planning to run next week (10/26)
Ground Pounder – 10/23/21
/in Ground Pounder /QIC: ShredderPAX: Bubba, Gump, HazMat, Mr. Terrific, Shredder, Stubs
FNGs: none
Warm Up:
The Workout:
Mary:
Announcements:
Prayer:
Sheepdog-10/22/2021
/in Sheepdog /QIC: ShredderPAX: abacus, Farva, Maybelline, Shredder
FNGs: none
EC: Maybelline & Shredder
Warm Up: Pax mossied around the parking lot, including stutter steps back and forth on the parking lines. SSH in cadence x 25 SFAC front and back x 10. Seal clap/overhead clap combos in cadence x 20. Frankensteins in cadence x 10. IWs and HBs
The Workout:
we started with a little Build-a-Bear. Bear crawl don’t the parking line for 1 burpee. Back down to 2, etc to 10.
Mossied over to the knee wall and got busy with:
Mary: LBC, LSF, and Crab Cakes
Announcements: Holly Fest sign-up, Food Pantry, Beacon’s HSPD Goggins Challenge this weekend
Prayer: unspoken
Dumbbells, Kettlebells and YOGA
/in Thunder /QIC: DauberPAX: Boy George, Cancun, Dauber, Gump, Jellybean, John Deere, Kubota, Lipsync, Orca, Pigpen-Raleigh
FNGs: None – but visitor from Raleigh, Pig Pen – thanks for coming out.
Warm Up: Lipsync started us off with some SSH and stretching. YHC added windmills, sir Fazios, seal claps and overhead claps. Grabbed all the weights and headed for the tennis courts
The Workout: YHC instructed PAX to line up all the weights from heaviest to lightest. Each PAX grabbed a coupon (e.g. Kettlebell or two dumbbells) and they decided the exercise. The time keeper began with YHC executing Bear crawl to the end of the tennis court and backwards jog back to the starting line. After YHC completed the mosey, each PAX rotated one station just before informing the in-coming PAX the exercise. PAX were very creative coming up exercises. 40 lb dumbbells – Farmers Cary; 30 lb dumbbells- bench press from our six; 25 lb dumbbells lawn mowers; 25 lb kbell swings; 20 lb db hammer curls, 25 lb kettlebells thrusters; diamond merkins. RINSE & REPEAT New exercises were incorporated at each station included shrugs, curls, tricep, O/H press, figure 8…Carolina dry dock and the time keeper drill was crab walk to the end of the court, jog back.
Mary: 20 mins of much-needed YOGA
Announcements: Support HSPD-Bacon with Goggins challenge, Special Olympic fundraiser; See slack & Fb for additional announcements including JDRF, Blood drives, volunteer opportunities…
T-Claps (Recognition): Pig Pen for leading VC and hanging out for Thunder
Prayer: YHC talked about his original plan of simply carrying all of the weight (dumbbells & kettlebells) around Womble and not doing any formal exercises. I had read about this in a past AO. Too many of us are carrying baggage. We need to get rid of that baggage or simply ask for help carrying the load. Prayers for Injured PAX and their family; motorcyclists – watch out for them; unspoken.
Thanks for helping me take out and load up all the gear.
Honored to lead. -Dauber
It was drizzling Rain this morning. I figured it would be a slim crowd this am.
/in KungPOW /QIC: SprinklerPAX: Bondo, DoubleD, Fram, MadDog 2020, Pikachu, POTS, Sprinkler
To my surprise 5 HIM had beat the fartsack and EC this morning. As always F3 has had a huge impact on me. I Thank each one of HIM for making me better!
Warm Up: Circled up for the following exercises, SSH, maricon night clubs, seal claps, over head claps, imperial walkers, hillbillies, good mornings.
FNG: Nope
Workout: Moseyed out of parking lot to Sunset Lake Road sidewalk. Every light pole 1-merkin 3 air presses all the way up to 4. Turned into the church lot for 4 cul-de-sac exercises.
1st Stop 5-Burpees-moseyed in between stations
2nd Stop 10-Merkins all together
3rd Stop 15-monkey humpers
4th Stop 20-Plank Jacks
Returned to beginning by way of 2 groups of Indian Run. I got screwed with the 2 fastest guys!!
Rinsed and repeated for a total of 4 times.
Returned to side-walk light poles and repeated merkins and air presses
Mary: Chill cut, low slow flutter, various stretching
Announcements: Donate food for HS Food Pantry, Posted on slack. Deadline approaching, CSAUP Carpex tomorrow, TUNA Run for many F3 guys. Good Luck
Prayers: My mom got a pretty good report. Thanks for the continued prayers. Sliderule, Mookie and Fanny Pack IR. Prayers for you guys to return healthy soon. I am sure other PAX have injuries. God Speed!!!
T-Claps: All PAX except me and Bondo EC this am! Job well done!
Stay Humble!
YHC took us out! Honor to Lead this am! Have a Great weekend!!
Block Day at Disney
/in Disney /QIC: WarbucksPAX: Abe, Fram, Pumps, UTI, Warbucks
FNGs:Nope
Warm Up:
Warmup lap, Good mornings, SSH, Windmills, Sir fazio arm circles, Michael Phelps
The Workout:
Mosey’d over to the bushes and retrieved a block for each PAX.
Thang 1
2 teams line up in the parking lot. 1 pax runs to other white line with block and does 5 Man Makers (block burpees)
While remaining PAX do alternating exercises (10x):
-10 block thrusters
-10 merkins /coupon
-10 BBS w/coupon.
After finish, we did 20 Block swings for the loser penalty, but everyone did them.
Rinse and repeat.
Thang 2
Cusack block around island and each time you meet your partner, do the following exercises (1 exercise per stop until all are done)
Block Burpees – 5
LBCs – 10
Imperial Walkers – 15
Block Merkins – 20
Plank Jacks – 25
Squats – 30
Thang 3
Blocktanamo x2 rounds (hold out block while PAX push down (r1) or up (r2)
Guantanamo x2 rounds
Mary:
Alphabet abs
Plank hold while discussing the mission of F3 and core principles
Announcements:
Holly Fest, HS Food Pantry Thanksgiving donations
T-Claps (Recognition):
Pumps for coming back out.
Prayer:
UTI’s uncle, Abe’s MIL
Abs and asses
/in AO Post, Kennys Grave /QIC: 16-bitPAX: 16-bit, Gamecock
YHC has been absent a lot recently due to the half marathon training plan I’ve been following. Thursdays, however, call for ab work so I figured why not lead an ab-centric workout this morning and share with everyone else. I also know that glutes are one of our most neglected muscles during our typical beatdowns so I figured I’d throw in a couple exercises that focused on them to round out the workout.
FNGs:
None
EC:
Gamecock
Warm Up:
A quick lap around half of the parking lot and then in to the pavillion
SSH x20 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
Daisy Pickers x10 IC
Windmills x10 IC
The Workout:
One of my favorite ways to work abs is in a Tabata workout so that’s what we did today.
40 seconds work/20 seconds rest. 6 times through these 6 exercises
LBC
Sleeping Hillbilles – switch sides half way through
Zebra Kicks
War Hammers
Box Cutters
J-Los
Mary:
Very little time for Mary at the end so we did a set of 20 squats and 10 merkins
Announcements:
Holly Fest on 10/30
HSPC Goggins Challenge starting on Friday. See Slack for more details.
Prayer:
Gamecock’s wife studying for a certification for work
Really sorry about not setting my alarm earlier this week but very glad to be able to lead this morning.
010000
This Backblast sponsored by our friends at Academy Sports & Outdoor
/in Purple Cobra /QIC: WoodyPAX: Cupid, HazMat, Kosher, TomTom, Warbucks, Wild Turkey, Woody
FNGs: None
PAX: Tom Tom, Wild Turkey, Cupid, Kosher, Warbucks, Hazmat
Warm Up: Good mornings, frankensteins, sir fazio, seal claps, overhead claps
The Workout: Merkins, merkins, merkins. I really enjoyed my Q at DT a few weeks ago, hammering upper body, so I took the lazy route by copying/pasting that whole thing, with a few tweaks here and there. Started out with 11’s on the hill, merkins and star jumps. That’s enough legs for the day. Mosey to rock pile, curls for the girls (hindsight, those little rocks aren’t great for curls, I should’ve done shoulder raises instead), mosey somewhere for merkins, mosey to the rail for dips, mosey to merkins then back to the rock pile. Here we ditched curls and did Carolina Dry Docks instead – repeato, repeato, repeato, with variations on the merkins along the way – wide grip, diamonds, etc.
Mosey back to starting point, stopped again for merkins, then jailbreak to the flag.
Shoulders, chest and arms sufficiently toasted.
Mary: Started to call a classic P90X core move, realized we were over time, audibled for one last set of merkins, instead – lol.
Announcements: Not so much, but YHC shared a story of what happened to me the night before. A guy I’ve known for 12-14 years, an acquaintance, lacrosse parent (his 2 sons, my 1), never knew him past pleasantries and getting drunk at travel lacrosse tournaments, he battled bladder cancer last year. Nasty stuff, took a toll on him. Last time I saw him, maybe 8 months ago, he was frail, shuffle-walking, wife steadying him, due to chemo.
A couple weeks ago, saw him out for a run on the street and was genuinely excited for him! I mean, I clapped and pumped my fist as I drove past. Happened to see him last week at a lacrosse tournament in Wilmington, he told me he’s clear of chemo and has some fitness goals, getting back to where he used to be, and beyond. Very uncharacteristically for me (before F3), I hunted down his number, reached out and offered to go running with him any time. He accepted and we met the next night for a 3 mile run/walk.
It turned out to be a pretty terrific moment, for both of us. We immediately dove into a deep, meaningful conversation – far beyond what we’d been limited to previously – he shared his struggles, I shared mine – life moments, kids, work, faith, 2nd chances; all of it. He thanked me 2 or 3 times for reaching out, it was clearly as meaningful to him as it was for me.
The point of the story – I don’t think I would’ve made that move had I not been in the F3 state of mind. Life changing stuff, this is. Keep it going, Gents. Small gestures can make huge impacts.
T-Claps (Recognition):
Prayer:
Gooey Pound Cake
/in The Nest /QIC: GamecockPAX: Finkle, Florence Flojo, Gamecock, Hardy, KITTY LITTR, Martini, Poopeater, Warbucks
It’s been two years with F3 and it all started at the Nest. I’ve recreated the first workout as best as I can remember. I’m grateful for this group if men and the way it brings out the best in us. Celebrated with pound cake and brownies for 2F.
FNGs: none
Warm Up: circle up for warm-o-rama
The Workout: One group runs two short parking lot laps as the timer while the other groups work stations. Round 1 stations, dips, rope with underdogs. Round 2, broke back merkins, rope with lunge walk. Finished as a group with a full park Indian run.
Mary: 5 min of round the circle pax choice abs
Announcements: holly fest sign up, csaup
T-Claps (Recognition): all those that showed the extra effort even when you had a reason not to.
Prayer: thankful for F3, wives and family